Exercise Library

Stability Ball Shoulder Stabilization

Target Body Part:Back, Shoulders

Equipment Needed:Stability Ball

Step 1

Starting Position: Begin in an all-fours position with your torso on the ball and hands and feet on the floor. Lengthen your legs and stretch your heels to the back of the room. Your hands should be under your shoulders.Take a few deep breaths. Notice how your abdominals want to rest on the ball when you inhale.Exhale and pull your abdominals away from the ball. Try to keep them pulled away even when you inhale. This is your abdominal engagement.

Step 2

Slowly walk yourself backwards until your stomach lies directly over the top of the ball with both legs extended and both feet firmly placed on the floor, hip-width apart or wider. Your arms are resting on the ball.

Step 3

Start with your shoulder blades pulled down and back. Do not allow any arching in the low back while performing the formations listed in the subsequent steps.

Step 4

"I" Formation: Exhale. Slowly bring both arms overhead and in line with your torso. Your thumbs should point towards the ceiling, palms facing each other. Do not allow the shoulders to shrug. Hold this position briefly, inhale and slowly return your arms to start position.

Step 5

"Y" Formation: Exhale. Slowly bring both arms overhead into a "Y" position. Your thumbs should point towards the ceiling, palms facing each other. Do not allow the shoulders to shrug. Hold this position briefly, inhale and slowly return your arms to start position.

Step 6

"T" Formation: Exhale. Slowly bring both arms out to your sides in a "T" position. Your thumbs should point towards the ceiling, palms facing forward. Do not allow the shoulders to shrug. Hold this position briefly, inhale and slowly return your arms to their starting position.

Step 7

"W" Formation: Exhale. Bend your elbows, and raise your arms level with your torso. Pull both your elbows down and toward your hips. Do not allow the shoulders to shrug. Hold this position briefly, inhale and slowly return your arms to their starting position.

Step 8

Exercise Variation: To increase the balance challenge, this series of exercises can be progressed by bringing your feet together behind you or raising one foot off the floor.

Raising your torso past parallel alignment with your legs can cause over arching in the spine. Keep the body long and straight to prevent low back arching.